Every year on Memorial Day, CrossFit gyms across the country gather for one workout that carries a deeper meaning than reps, rounds, or times on the clock. That workout is Murph.
For us, Murph is more than a challenging fitness event. It is a tradition rooted in remembrance, gratitude, and community. Honestly, it is one of the most meaningful days of the year inside our gym walls. Having done it every year since 2018, I look forward to it every year.
If you’ve never joined us for Murph before, you may wonder why so many people show up for such a difficult workout. The answer is simple: we do Murph together because it reminds us that fitness can be about something more than ourselves.
The Story Behind Murph
Murph is named after Navy Lieutenant Michael P. Murphy, a Navy SEAL who was killed in action in Afghanistan in 2005 during Operation Red Wings. He was later awarded the Medal of Honor for his courage and sacrifice.
The workout was one of his favorites. Originally called “Body Armor,” it became known as Murph after his death and has since become one of the most recognized Hero Workouts in the CrossFit world.
The workout is traditionally:
- 1 mile run
- 100 pull-ups
- 200 push-ups
- 300 air squats
- 1 mile run
All completed wearing a weighted vest, if desired.
While the workout is physically demanding, its true purpose is not to test fitness. Its purpose is to remember a man who gave everything, and to honor all those who made the ultimate sacrifice in service to our country.
We Do Hard Things Together
One of the reasons Murph matters so much to us is because we do it together.
Some athletes run every step. Some walk. Some partition the reps into smaller rounds. Some complete a half Murph or do a Partner Murph. Some need modifications for pull-ups or push-ups. Some are doing it for the very first time.
And every single version counts.
Murph reminds us of something we believe deeply: hard things become possible when people support one another.
You will see members cheering during the final run, counting reps for each other, encouraging tired athletes through the last set of squats, and staying long after they finish so no one crosses the finish line alone.
That is CrossFit Dwell at its best.
It Gives Perspective
Most workouts are about improving ourselves. We want to get stronger, healthier, faster, and more capable. Those are good goals.
Murph shifts the focus.
For one day, the workout becomes a reminder that the discomfort we feel is temporary and chosen. We can stop whenever we want. We can scale the workout. We can rest.
That perspective matters.
Murph gives us a chance to pause and remember that Memorial Day is not just a long weekend or the unofficial start of summer. It is a day set aside to remember men and women who lost their lives serving others. They made the ultimate sacrifice for our country. Their families do not get to choose to scale. Their discomfort isn’t temporary. They have to keep pressing on with their lives after the loss of a loved one.
That reality deserves reflection and gratitude.
It Shows How Far People Have Come
Another reason we love Murph is because it often becomes a marker of progress.
Members who once thought they could never do a pull-up now complete 100 of them. Some who are just starting out complete dozens of ring rows or banded pull-ups. Members who once struggled to jog 100 meters now finish both miles. Members who once felt intimidated by group workouts now confidently join in and encourage others.
We train all year long, and Murph has a way of showing people what consistency can build over time.
It is a great way to recognize growth.
Sometimes the biggest victory of the day is simply showing up and doing something you never believed you could do.
It Includes Everyone
At CrossFit Dwell, Murph is for everyone.
You do not need to be an elite athlete. You do not need to wear a vest. You do not need to complete every rep as prescribed.
We coach modifications for every fitness level so that each person can participate in a way that is safe, challenging, and meaningful.
That may mean:
- Walking instead of running
- No weight vest
- Ring rows instead of pull-ups
- Push-ups to a box
- Reduced reps
- Partner versions
- Half Murph
The goal is participation, effort, and remembrance.
It Strengthens Our Community
Some gym days are fun. Some are routine. Some are hard.
Murph is memorable.
There is something amazing about starting together, working side by side, and finishing as one community. Newer members meet veterans. Families come to watch and cheer. Friends stay and talk afterward. Sweat is shared. Stories are shared, too.
These are the moments that turn a gym into a real community.
Murph reminds us that fitness is not only about what happens to your body. It is also about connection, belonging, and shared purpose.
Why We Keep Doing It
Every year, we choose to gather for Murph because traditions matter.
We live in a fast-moving world where it is easy to rush from one thing to the next. Murph gives us a yearly moment to slow down, work hard, remember sacrifice, and be grateful together.
It also reminds us that we are capable of more than we think.
That lesson carries into everyday life: parenting, work, aging, health goals, and the hard seasons we all face.
Join Us This Memorial Day
If you have never done Murph with us, this is your invitation.
Come as you are. We will help you scale it. We will cheer for you. We will honor the day together.
You do not need to be ready for the full workout. You just need to show up.
Because at CrossFit Dwell, Murph is not about being the fittest person in the room.
It is about remembering, giving your best effort, and standing shoulder to shoulder with your community.
See you at the gym.